“In implementation, this looks like sport. This is revolutionary. It's as distinctive of the program as are the movements and the charter of functionality and variance. Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate.”
Greg Glassman, CrossFit Co-Founder


"Today's Workout"
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

"What keeps me going is goals."-Mahummaad Ali

CrossFit Journal: What’s wrong with fitness training today?

Coach Glassman: The popular media, commercial gyms, and general public hold great interest in endurance performance. Triathletes and winners of the Tour de France are held as paradigms of fitness. Well, triathletes and their long-distance ilk are specialists in the word of fitness, and the forces of combat and nature do not favor the performance model they embrace. The sport of competitive cycling is full of amazing people doing amazing things, but they cannot do what we do. They are not prepared for the challenges that our athletes are.


"Today's Workout"
Run 400
Row 500
30 Burpee's
Run 400
Row 500
20 Burpee's
Run 400
Row 500
10 Burpee's

"Positive thinking will let you do everything better than negative thinking will." - Zig Ziglar

Getting a great workout does not mean being confined to "the gym". In fact, some of the best W.O.D.'s can be done with no equipment at all. Creativity will allow you to do CrossFit while traveling or just about anywhere you want! Check out the most recent lunchtime class on the Embarcadero.


"Today's Workout"
Back Squat
3, 3, 3, 3, 3
Warm-up to a 3 rep max, repeat 5 times!

"Be the change that you want to see in the world." -Mohandas Gandhi

"Rowing engages all the major muscles of the body and works multiple joints through a large range of motion in a natural, powerful sequence in a no-impact manner. However, proper rowing technique is not an innate skill; mastering it requires instruction. The rowing stroke is very similar to a deadlift.should be essentially vertical and aligned with your feet. Mass (i.e., body weight) is an advantage on the rowing machine, and one key to optimal performance is learning to use your body mass to your advantage by..."

Rowing can spur a competitive nature!

"Today's Workout"
Three rounds for time:
Run 400 meters
21 Thrusters
12 Burpee's

"It's the little details that are vital. Little things make big things happen." -John Wooden

Read what Jenny and others have to say about their trials and tribulations of making changes for the better..."Does anybody else have THAT friend? You know, the one who you love and seems to be supportive until it comes down to the diet. When you eat with them, they judge you on your salad or chicken and push for ice cream and KFC. They tell you to “live a little,” but what they are really saying is to live like them and eat crap… all the time. They just don’t want to recognize your desire to..."

Jenny and Kari earned their rest!

"Today's Workout"
Five rounds for time:
Row 500 meters
Run 400 meters

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending." - Carl Bard

On any given saturday, LALANNE FITNESS holds what appears to be an athletic event called a 'challenge'. These challenges are an opportunity for our entire community to measure their improvement. Prizes are awarded to the fastest and most improved times over an eight week period. Congratulations to all 25 students who showed up this past saturday. The FRAN CHALLENGE is on! This was an amazing day, filled with excitement and energy. Here's what students Mark and Jake have to say about their experience!



"Today's Workout"
"GRACE"
For time:
30 clean and jerks, 135 lbs

"When you set goals, something inside of you starts saying... Let's go, let's go!... and ceilings start to move up." - Zig Ziglar

The "Student Athlete of Week" is Jamie! Jamie has come a long way since his first day at the 'baseline' workout. I have watched him getting stronger and more confident each week. Aside from tremendous improvements on his WOD times, he is visibly leaner and more muscular! His commitment to LALANNE FITNESS is obvious. We are thrilled to have him as part of the community!


"Today's Workout"
TABATA THIS!
The Tabata interval is 20 seconds of
work, followed by 10 seconds of
rest, repeated for 8 sets. Complete
one Tabata interval for each
exercise, with a one-minute recovery
between exercises.
Row
Squat
Pull-up
Push-up
Sit-up
Your score is the sum total of the
lowest scores in each interval. The
order of the exercises can be
changed.

"You can have everything in life you want if you'll just help enough other people to get what they want!" - Zig Ziglar

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction?


"Today's Workout"
Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps

"If you can imagine it, you can achieve it; if you can dream it, you can become it." -William Arthur Ward

The one hour you spend each day training is not nearly as important as what you do in the other 23 hours of the day. Specifically, I am talking about what you put into your mouth! Your body is your machine and it needs the proper fuel to keep going. Doing CrossFit alone will lean you out, but using the Zone Diet Principles created by Barry Sears in conjunction with your training will take you to another level! Elite athletes do not poison their body with junk food, the foundation of athlete development is nutrition. Make quality protein a priority, add low glycemic-load carbohydrates, then good fats. To find out more about The Zone Diet, visit their website.

Jake never quits!

"Today's Workout"
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

"Winners never quit and quitters never win."- Anonymous

Here are several tips that will help you become a better athlete and more CrossFit:
1. Visit CrossFit.com and watch some videos!
2. Start a Food Log online at our discussion forum!
3. Improve recovery and boost your metabolism with a post-workout protein shake!
4. Drink water all day long!
5. Avoid alcohol!
6. Focus on mechanics and 'quality' of movement vs. getting a faster workout time!
7. Log your workouts!(this is the only way to measure your improvements)
8. Remember to take deep breaths during your workout.
9. Wear comfortable clothes... or take your shirt off(guys)!
10. Eat something light at least 1 hour before your workout!
11. Get plenty of sleep!
12. Smile!

"Today's Workout"
Run 800 meters
150 Wall Balls
Run 800 meters

"Citius. Altius. Fortius."( Faster, higher, stronger) - Henri Martin Didon (The Olympic Motto)

Our lunch time classes are a great way to break the monotony of the day! Get in and get out with a short, high-intensity CrossFit workout. Make it happen today! Here's a group of students at our mid day classes, returning to work feeling rejuvenated, with a sense of accomplishment and well-being!


"Today's Workout"
Five rounds for time:
Run 800 meters
30 Kettle Bell Swings
30 Pull-ups

"Fear and failure are the two greatest enemies of a life well lived." -Unknown

At LALANNE FITNESS, we are all students of CrossFit. We learn functional movements found in weight lifting, basic gymnastics and sprinting such as running, rowing and jumping. In class, each student receives personal coaching and learns how to perform the movements at a relatively high level of intensity. As your level of strength, fitness and intensity increase, so do the results! Every 'workout of the day' is an exciting, new set of physical challenges that is constantly varied. No routine, no boredom, no plateau's... just RESULTS!


"Today's Workout"
"Pukie Brewster"
For time:
150 Burpee's

"Life is like riding a bike, you have to keep moving to maintain your balance." Albert Einstein

Did you get to workout this week end? Here's a group of students that showed up to our Saturday morning class. GREAT JOB guys...what a way to jump start the weekend!

"Today's Workout"
Three rounds for time of:
Deadlift 185X10
Run 400 meters
21 Pull-ups

"No one can make you feel inferior without your consent." Eleanor Roosevelt

This week I am thrilled to present Kelly as the LALANNE FITNESS, "Student Athlete of the Week". Kelly is a shining example of how CrossFit can change your life. She has lost 35 lbs. since she started here and has an amazing story! Her glowing smile and great personality is contagious. It has been a ton of fun coaching her over the last few months! If you're lucky, you'll see her in the next class!


"Today's Workout"
"Nancy"
Five rounds for time:
Run 400 meters
15 Overhead Squats #95

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." -Aristotle

Elite Fitness is an athletic ability or a 'ready' state in which one is capable of performing relatively well at any physical task thrown his way. Load a hopper with athletic tasks and the better athlete is able to do more of them better than the other guy. CrossFit is designed for this type of general physical preparation. Nature, on average, punishes the specialist. The more specialized you are the less cross-adapted you are likely to be in other measures of physical prowess. The CrossFit athlete is better able to deal with a variety of athletic demands than the athlete training with other fitness modalities.


"Today's Workout"
Four rounds for time:
Run 400 meters
50 Squats

"They can because they think they can." -Virgil